Life gets busy — especially with kids. Sometimes the easiest option at the end of the day is to pull up to the drive thru. Whether you’re running late from soccer practice or the thought of cooking dinner feels like too much, fast food can be a lifesaver.
But as we all know, fast food isn’t always the healthiest choice, especially when kids are involved.
“Fast food is often high in calories, high fructose corn syrup, unhealthy fats and sodium,” said Alice Antonescu, MD, a pediatrician with Banner Health. “Regularly eating these types of foods can lead to health problems like obesity, diabetes and high blood pressure.”
So how can you make fast food a little healthier for your family without feeling like you must give up convenience?
Don’t sweat it! We have you covered. Here are 10 tips to help your children eat healthier in fast-food restaurants without stress and guilt.
Tips for making healthier fast-food choices
1. Plan ahead (yes, even for fast food)
Most fast-food chains post their menus and nutritional information online. Take a few minutes to review the options. Look for meals that have lean proteins, whole grains, fruits and vegetables.
“Many restaurants now offer salads, grilled items and fruit sides instead of fries,” Antonescu said.
Eating out at a sit-down restaurant? No problem. Read these tips for eating healthy when dining out.
2. Choose smaller portions
Fast-food portion sizes have grown over the years. Don’t super-size your child’s meal. A kid’s meal is often a better choice than a full-size meal. If your child wants something from the regular menu, consider sharing.
3. Go for grilled over fried
Fried chicken nuggets and crispy sandwiches are tempting but grilled versions are usually healthier. Grilled chicken sandwiches, wraps and even grilled nuggets are available at many fast-food chains. They have less fat and fewer calories than their fried counterparts.
4. Opt for water or milk over soda
“Soda and sugary drinks add a lot of extra sugar and calories without any nutrition,” Dr. Antonescu said. Water or milk are much better choices. Many kid’s meals or happy meals come with milk or juice as an option, so take advantage of that.
5. Swap out unhealthy sides
French fries are a fast-food favorite but they’re not the only option. Many restaurants let you swap fries for apple slices, a side salad, carrot sticks or yogurt. Encourage your child to pick a healthier side or split an order of fries with the family instead of everyone having their own serving.
6. Watch for hidden calories
Some seemingly healthy choices can be packed with hidden calories. For example, a salad sounds like a great option but a heavy dressing can add a lot of extra fat and sugar. Ask for dressing on the side and use only a little. Also be cautious of toppings like bacon, cheese and croutons.
7. Balance the rest of the day
If fast food is on the menu for dinner, try to balance it with a healthier breakfast and lunch. Make sure your child gets plenty of fresh fruits, vegetables and whole grains at home. Eating a healthy snack before heading to a fast-food restaurant can also help prevent overeating.
8. Talk to your kids about healthy choices
It’s not just about what you order — it’s also about how you talk to your kids about food. Instead of labeling food as good or bad, try to frame your choices as better or healthier options. For example, you might say, “Let’s try this grilled chicken sandwich today and maybe next time we can go for the fried one.”
Talking to your kids about why you make certain choices helps them understand that healthy eating is about balance. It’s not about never having a treat but about making better choices most of the time, so there’s room for an occasional indulgence.
One of the best ways to encourage lifelong healthy eating habits in your child is to involve them in decision-making. Let them choose from the more nutritious menu options, so they feel in control of their meal.
9. Be a role model
Kids learn a lot by watching their parents. If you make healthy choices when eating out, they are more likely to do the same. Instead of ordering a large burger and fries, opt for a grilled chicken sandwich and a side salad. Your child will notice your choices and be more likely to follow your lead.
10. Eat as a family
Eating together as a family can help encourage healthier choices. When you sit down to enjoy your meal, you can model good eating habits and make mealtime more enjoyable. This gives your kids a chance to see that healthy eating is part of a positive family routine. Plus sharing meals can avoid distractions and focus on the shared experience.
BONUS: Choose to eat at home as often as possible
“Choosing to eat at home as often as possible is the best way to ensure a balanced, nutritious diet for children,” Dr. Antonescu said. “Fast food should be an occasional treat rather than a regular habit.”
Takeaway
We get it. Life is busy and sometimes fast food is the most convenient and headache-free option. With some planning, smart swaps and thoughtful discussions with your kids, you can make healthier choices that work for your family’s lifestyle. Eating out doesn’t have to be unhealthy. By teaching your kids how to make better decisions, you’re helping them build habits that will last a lifetime.
Remember, it’s not about being perfect. It’s about doing the best you can and making small, positive changes over time. So next time you hit the drive-thru, keep these tips in mind and feel good about your choices. Your kids will thank you for it, even if they don’t know it yet!
